4 Ways To Use Apple Cider Vinegar On A Keto Diet

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4 Ways To Use Apple Cider Vinegar

Anyone who is interested in natural health knows about apple cider vinegar. This ancient tonic has significant health benefits that can be applied to any lifestyle. With the explosion of the ketogenic diet, people are always looking for ways to improve ketosis to magnify its benefits. In this article, you will discover 4 ways to use apple cider vinegar on a ketogenic diet.

I have covered apple cider vinegar extensively on my website for its versatile benefits. There are 4 ways to use apple cider vinegar that I have found extremely helpful for improving blood sugar stability, supporting good digestion and supporting ketone production in the body.

Apple Cider Vinegar, 12 Ways to Use Apple Cider Vinegar

Apple Cider Vinegar 

There are many types of vinegar on the market, but in my opinion none of them compare to that derived from apple cider.

This tonic is actually fermented from the juice of apples and contains beneficial enzymes, acetic acid, and other beneficial organic acids that provide amazing health properties.

While other vinegar’s, such as white distilled or balsamic, may taste good in certain recipes, they simply do not provide the same healthful effects. I recommend buying the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact.

cheesecake bombs, Keto Cheesecake Bombs

Acetic Acid 

Although apple cider vinegar contains an array of beneficial compounds, acetic acid is one compound that provides many of the benefits.  Acetic acid is a product of the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid.

There are several reasons why I think getting more of this organic acid in your life can benefit your keto diet or any other nutritional approach you use.  I personally look to use apple cider vinegar to enhance my digestive juice production for better digestive energy and blood sugar stability.

Metabolic Benefits Of Apple Cider Vinegar 

To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well.  My favorite brand that I used at home for years was Bragg’s apple cider vinegar.

Paul Bragg was one of the original natural health teachers in the mid 20th century and he popularized the use of ACV by working with celebrities and national publications.  While Paul Bragg wasn’t aware of the benefits of a ketogenic style lifestyle, his ACV works fantastic for enhancing fat burning and digestive health.

Unfortunately, it appears that Patricia Bragg (Paul Bragg’s daughter) sold the company, and the new owners are watering down the ACV and may even be using Apeel, a synthetic food protein that slows that keeps produce fresher longer.

A great brand that I now use and endorse is Lucy’s here which is organic, non-GMO and unfiltered and unpasteurized, so you get all the fermentation benefits that provide the key postbiotic compounds that make ACV such a nutritional powerhouse.

Improves Blood Sugar Balance 

One of the biggest benefits of a ketogenic diet is that it regulates blood sugar levels. This helps curb insulin resistance and drastically downgrade inflammation in the body.

If you have read many of my articles on the ketogenic diet, you know I am a strong proponent of occasionally cycling out of ketosis by consuming a higher carbohydrate meal (learn why here).

While cycling out of ketosis does have its benefits, consuming a carbohydrate-rich meal can be somewhat inflammatory in nature due to an increase in insulin and temporary burning of sugar for energy.

Apple cider vinegar has actually been shown to help balance this blood sugar response when strategically utilized around meal time. In fact, research has shown that in certain instances, apple cider vinegar was able to reduce the glycemic index of a carbohydrate-rich meal (white bread) from 100 to 64 (1)!  Swap the white bread for a low-glycemic carb source and you have done yourself a huge favor.

May Improve Fat Burning

Ketosis is literally the physiological state of burning (oxidizing) fat for energy within the body. So, by improving your body’s ability to oxidize fat, you will support a state of ketosis. Some research has suggested that apple cider vinegar may actually have a modest boosting effect on fat oxidation in the body. (2, 3)

You may have heard of people losing excess body fat simply by adding apple cider vinegar into their daily routine, in addition to improving blood sugar balance, maybe upregulating fat oxidation is the reason why.

use apple cider vinegar

Aids Digestion

A ketogenic diet is higher in fat than what most people are used to. People who are used to digesting primarily carbohydrates and proteins may need some additional support with breaking down their meals.

Apple cider vinegar can improve stomach acid and gallbladder function to help with the digestion of fats.  Additionally, many people are simply not producing enough stomach acid for effective digestion. Adding apple cider vinegar to foods or consuming before meals can help with this.

Curbs Carb Cravings

Many people swear by consuming apple cider vinegar or sour foods to ward off sugar cravings. This can be helpful when following a ketogenic diet, especially if you are in the beginning stages or experiencing keto flu symptoms.

One of the main reasons many people get sugar cravings is due to blood sugar imbalance. Because of its blood sugar stabilizing effects, apple cider vinegar may be helpful if you are experiencing sugar cravings on a ketogenic diet.

Typically, these cravings are much stronger at the beginning stages of ketogenic diet because your body is adapting to burning fat.  At this point some people have a temporary span where they are not producing ketones while having low blood sugar at the same time, leading to sugar cravings.

This benefit can also be derived from citric acid derived from lemons and limes so utilize these three liquids to keep cravings at bay.

Ways To Use Apple Cider Vinegar 

Considering the benefits mentioned above, you may find it beneficial to add this powerful tonic to your ketogenic diet plan. I personally use it just about every day in one of these 4 ways.

Use Apple Cider Vinegar On Food

Perhaps one of the simplest ways to incorporate apple cider vinegar on a ketogenic diet is to simply add it to your meals. 1-2 Tbsps. goes a long way on meats, veggies, and especially on higher carb meals when cycling out of ketosis.

Sometimes when I cycle out of ketosis I like to have rice or quinoa. To cut down the glycemic index of these I will add a splash of apple cider vinegar directly to the cooking liquid. To take it a step further, I love to throw in some grass-fed butter, coconut oil, turmeric, and black pepper to turn this meal into a delicious anti-inflammatory delicacy.

I personally love the way it tastes on a nice grass-fed steak or mixed in with quinoa on a higher carb day. In fact, using ACV as a base for marinade is a great way to make your meat very easy to digest, tender, and tasty!

use apple cider vinegar

Drink Before Meals

Some people do not like the way ACV tastes in their foods or even at all. For these people to still get the benefits, I will recommend mixing 1 Tbsp. in 2-4oz of water so it can be downed quickly. Drinking this about 15 minutes before a meal helps promote stomach acidity to improve digestion.

This method will also help stabilize blood sugar if consumed before a higher carbohydrate meal.  This is a simple and effective way to use apple cider vinegar to help balance blood sugar and support the production of ketones.

use apple cider vinegar

Mix With Soups & Stews 

In addition to putting apple cider vinegar on your foods, it is actually great for soups and stews as well. Adding in a splash to a beef stew or chicken soup can tang up the flavor a little while also helping pre-metabolize the meal.

The enzymes and acetic acid in there will help to start breaking down the proteins and vegetable fibers to help with digestion and extraction of nutrients.  This is a really great way to use apple cider vinegar on a regular basis.

use apple cider vinegar

Use Apple Cider Vinegar as a Morning Primer 

Finally, one of my favorite ways to use apple cider vinegar is as a morning energy tonic. 1-2 Tbsp in an 8oz glass of water or warm cup of bone broth first thing in the morning is a great way to start the day. This is a great way to help prime the kidneys, control microbial balance in the gut, balance the body’s pH, and provide a gentle energy lift.

Most people I work with report feeling a great boost in overall wellbeing when they do this on a regular basis. Try this out daily for two weeks and see how you feel. You can also use apple cider vinegar in this fashion any time you need a pick-me-up.

use apple cider vinegar

Organic Apple Cider Vinegar Complex

Paleovalley Apple Cider Vinegar Complex makes getting organic apple cider vinegar into your body faster, easier, and without having to tolerate the taste.  Apple Cider Vinegar Complex is a one-of-a-kind organic supplement made from dried organic apple cider vinegar – plus other organic blood sugar supporting ingredients like turmeric, ginger, lemon and Ceylon cinnamon.

Paleovalley’s ACV Complex is a powerful combination of certified organic superfoods to support gut health, normal inflammation, weight management, and normal blood sugar levels.  Unlike other similar products, Paleovalley uses all certified organic ingredients in order to minimize the pesticides and herbicides so prevalent in our commercial food supply today.

It’s gently processed in an effort to preserve as many of the unique and fragile nutrients found in apple cider vinegar and these other four superfoods as possible.  You can save 15% on Paleovalley’s ACV Complex today by going here

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In our Inflammation Crushing Ebundle, I have put together my very best strategies to reduce inflammation and optimize your healing potential.  Take a look at what you will get inside these valuable guides below!

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Sources For This Article Include:

1. Liljeberg, H., & Björck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European Journal of Clinical Nutrition, 52(5), 368–371. PMID: 9630389
2. Li, X., Chen, H., Guan, Y., Li, X., Lei, L., Liu, J., … Wang, Z. (2013). Acetic Acid Activates the AMP-Activated Protein Kinase Signaling Pathway to Regulate Lipid Metabolism in Bovine Hepatocytes. PLoS ONE, 8(7). PMID: 23690240
3. Pan, J. H., Kim, J. H., Kim, H. M., Lee, E. S., Shin, D.-H., Kim, S., … Kim, Y. J. (2015). Acetic acid enhances endurance capacity of exercise-trained mice by increasing skeletal muscle oxidative properties. Bioscience, Biotechnology, and Biochemistry, 79(9), 1535–41. PMID: 26000971

insulin, Insulin Resistance: 10 Ways To Stabilize Blood Sugar

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  1. How do you use vinegar to lower blood pressure? I had low bp until I had my appendix out 3 yrs. ago. It now gets higher by the day. It was 171/70 yesterday for a nothing dr. appt., which concerned the dr. and me. Thanks.

      1. Dr Jockers, your advice is spot-on in linking sugar with blood pressure. I have heard other docs link them as well. Dr. DiNicolantonio discusses it in his books and in his BMJ article “The Wrong White Crystals: Not salt but sugar as etiological in hypertension and cardiometabolic disease”. An endocrinologist recently stated that uric acid, a byproduct of sugar metabolism (specifically the fructose component, which makes up half of table sugar), is associated with high blood pressure. It is a shame that this is not all common knowledge!!

      1. Thank you again for a great article. So much good information you
        Provide. I just want add one more comment of actual results.
        I developed a very bad fungus in my feet .from were I picked that up I don’t know but no amount a creams and potions did help until I started to food baths every evening 75% water 25% apple cider vinegar.
        Amazing result no more itching burning and swelling of feet. That is after 2 weeks. I Will continue this ones a week to keep this problem at bay.
        Ellen de Man

    1. I have a stomach ulcer. I know I can’t drink ACV by itself but would it be okay to take it in capsule form or could I put it in my green smoothie? Thank you

      1. Thank you very much for all your amazing articles!
        May I suggest another idea how to use ACV , usually I mix it with water and add honey.
        Apple cider vinegar and honey are consumed in folk medicine for thousands of years and recently few studies have investigated the potential health effects of combining them.

  2. I am using des bio for batonella…Lyme disease. I have thick bio film that I’ve been coughing up for 3 mos. and it covers my feces. Any advice to break this up. Also haven’t been able to tastes since November. Please help me…I am going crazy

  3. Thank you Dr. Jokers, for so much that you explain so well about this, and other aspects of the Keto diet. I just began three days ago, and still had many questions, one of which was if I had to give up my ACV which seems to help my arthritis.
    So much to learn! Onward and upward!

  4. Hi Dr. Jockers
    My homeopathic doctor said that my liver is working 30 % less that it should. I have ocasionally pain in the liver area. What would you advise for this?
    I am doing cider , cinnamon & ginger warm drink first thing in the morning for the last week.

    1. I am not a physician, but through research I have learned that sugar damages the liver in a similar way as alcohol does. The fructose component (which makes up half of table sugar as well as half of high-fructose corn syrup) affects the liver much like alcohol. This is why there is an epidemic of fatty liver disease (NAFLD), not only in adults but in Children! Try to substitute fruit, nuts and dark chocolate for dessert (no, the fructose in whole fruit is not harmful). Liquid sugar is the worst (coffee drinks, juice, soda). Unsweet tea, water, mineral water, even coffee with just the cream are all good choices.

      1. just a few days ago i started watching the fat liver documentary series..and it started just have alpha lipoic acid! then they explain, you got to stop eating junk garbage…gmos,..

  5. Hi

    I would also add that I have issues with Candida and athletes foot for over a year now and struggling to keep under control.
    Just wondering what programme you suggest I follow ? The digestive one ? I am contemplating to register.
    I have tried the keto diet but I have bad constipation. So now I do fasting and vary my diet between paleo, keto ( especially mornings ) , wholefoods ( white rice and quinoa ).

  6. The ACV would help with digestion problem? It happened lots of times with my husband, approx an hour after the meal, his stomach was bloated and the gas couldn’t pass upper or lower.And the bloated stomach caused him extremely high hearth beat with sweating, fainting. He has this issue with special meals ( Pick Up Stix restaurant beef meal), or hot dogs with nitrate,nitrite. Nitrite free one doesn’t cause problem. Or the issue with the portion of meals, like a big dinner?

  7. Hi Dr. Jockers,
    Many thanks for this post! I’ve been on the keto diet more for more than a year now and having two meals (breakfast and early dinner) in a day with no snacks between the meals. I will definitely take ACV 15 minutes before the meals from now on. Do you suggest ACV between my two meals besides taking it 15 minutes before the meals?

  8. Started my keto journey last week. I noticed I started to feel some muscle and joint aches and pain in some part of my body like shoulders and back of my knee where it bends. Is this normal when starting out? Thanks!

  9. I’m a frequent reader of your writing. Do you recommend ACV for easy-to-market products? It doesn’t have to be an apple vinegar, does it?

  10. I have been using ACV in morning and at night before bed. I started the Keto diet program today. Is this safe?

      1. yeah i heard that before so i tried it and for some reason i felt even worse..i wondered why? and not too long ago i read that most stevia is gmo

  11. I’ve recently started using Raw Coconut Vinegar in replace of ACV because of the additional vitamins and minerals naturally found in the coconut vinegar and my tendency to dehydrate easily during (going on five months now) keto. How do you think they compare?

      1. You state that many people are simply not producing enough stomach acid for effective digestion & ACV can help. If, like the poster above (and myself), we become too acidic when taking ACV, does that mean that our bodies are producing TOO MUCH stomach acid already & ACV just makes matters worse?

  12. The ACV I am using has lemon, cinnamon and honey already added… Is that ok to take w/ Keto Ignite supplements?

  13. Am I diluting the ACV too much by mixing 1.5 tablespoons ACV and a tablespoon of lemon juice in a litre of water.
    I drink 2 litres per day.
    I thought it would be a way to drink my water as well as consuming ACV.
    I look forward to you response…Tnx

  14. ACV is certainly great for your general health but can have harmful effects on the health of your teeth. Anytime you are making a habit of sipping or snacking on acidic or carbohydrate substances your risk of causing decay and damage to your teeth is increased. Chasing your ACV with water to quickly dilute the acidity can help reduce the potential damage to your teeth. Hope this helps.

    1. apple cider vinegar for shaving? yeah i remember visiting a social site of a college who loves to do evil, and there i read: how do men shave? then the next pic: real men don’t shave….

  15. I noticed that Bragg ACV is not as before they changed the taste…color is lighter and taste…well, pretty awful. I think we get lower quality for higher price…agreed?

    1. Hi Robyn, Bragg ACV is sourced from organic, non-GMO apples in the United States and processed without seeds or stems unlike other brands. The cost may be higher but it is a reflection of their standards.

        1. Hi Robyn, I’m not sure. The company has great customer service. They are best able to answer your questions if you can supply them with information to identify the batch.

  16. Just wondering specifically how acv should be used to help with sinus infections? For a sore throat I gargle with diluted acv and its amazing. How do you administer it for the sinuses? Thanks for your response.

  17. Apple cider vinegar is known to improve the function of your liver, kidneys and bladder and that in turn helps to keep the body detoxified. When you think that acne is a problem which is often caused by the toxins within the body and the pores becoming blocked, it is not hard to see why apple cider vinegar might be able to help.

  18. I’m a nobody but I definitely back this article up a 100%! I have noticed a dramatic difference in my outrageous carb cravings. I take 2 tbsp. and 6 oz of water every morning, every lunch, and every night before I go to bed. With using ACV and a ketogenic diet I have lost a 80lbs in a year and I am finally keeping it off and still loosing as I write. I cannot express how much ACV has changed my life in more ways than just a tonic or physical appeal. I have so much more energy throughout my days and am able to keep from over eating because I can now control my cravings. I’ve even noticed my breath doesn’t smell when I use ACV . it must kill all the bad smelly bacteria in my mouth or something.

  19. “Switchel” (this drink has a long history- check it out) great way to get your acv. 1/4 cup ACV, approx. 3 tsp minced ginger, 2tb lime or lemon juice, stevia to taste and 4 cups water. Mix all in a large glass jar with lid (I use a qt. mason jar) shake well. Refrigerate overnight (approx 12 hours to ferment) I drink 1 glass a day so it lasts 4 days. I use a small sieve when I pour my glass to keep the ginger out of the glass. This is the only way my daughter enjoys her ACV.

  20. sorry to say, I use apple vinegar and yes the Bragg with the mother .And drink it 24/7 there is not such claim as what you publish. I continue since I put it in my drinking water, plain water is just plain. But be more careful as when it comes to weight loss and all the other comments. I am slim but only because I work on it. Marie

    1. Yes, the ACV alone will not cause you to lose weight, but it does improve insulin signaling and glycemic control and because of this it will help reduce cravings and improve fat burning.

  21. Any issues using ACV with autoimmune hemolytic anemia that you are aware of? 5 years of prednisone use has really helped to pack the pounds on.

    1. Sorry to hear that! There shouldn’t be an issue unless you have a weakened gastric lining or a stomach ulcer. In this case, you will have soreness in your stomach or gut after trying 1 tbsp of ACV in about 4-6 oz of water.

  22. I am in a MS program for Clinical Nutrition, according to my professors and lecture & reading material I have seen; there is no clinical research or studies done tat support any claims of ACV

  23. Great article Many Thanks Dr.J
    I’ve used unfiltered ACV for yrs w/o any apparent drawbacks.
    Recently i read a new idea which put a spanner in the works.
    * Why is vinegar [acetic acid] used for pickling onions ?
    Essentially for removing water between the onion rings to help preserve the product [as it becomes a processed food.]
    That entails a form of Dehydration.
    * Could it be that acetic acid dehydrates the cells of the human body, please ?
    We’re trying so hard for Hydration. Tks

  24. Dr. Jockers:

    What are your thoughts on the ACV gummies? Thank you for taking time to read my comment.

  25. Thank you for all your well-researched and highly informative articles! Yours is one of the few newsletters I read regularly and nearly everything you put in it.

    I have been using ACV for over ten years, I take it first thing in the morning on an empty stomach, 1-tbsp in 1/4 to 1/2 c water. I hate the taste! I just forced it down. Now I have learned that a small amount of healthy salt ( use Himalayan or Real salt) maybe 1/4 tsp really cuts the taste and makes it slightly more palatable for me.

  26. I forgot to mention ACV was one of the prime ingredients in making it possible for me to eliminate the need for over 15 medications. I have been med-free for over 9 years.

  27. Hi Dr. Jockers,
    Thanks for the great info.
    Is their anyone who should NOT take ACV? Is it the same as fermented foods?
    I have a Neurogenic Colon, Leaky Gut, Candida, and bad gut Dysbiosis.

  28. Dear Dr. Jockers –

    I take 2TBS of ACV every morning with fresh squeezed lemon juice and stevia. First, is this two much water? Am I diluting the ACV too much? Second, is drinking 2 TBS before each meal too much? I am reading in the comments that some drink it before EVERY meal? Can I do this? Also, you don’t mention the problem ACV can cause your to one’s tooth enamel. Is this a problem? Thank you so much for your newsletters. I find them so valuable and helpful and appreciate all the research you do for the rest of us!

  29. I’m wondering with the “natural flavors“ are in the liquid Stevia. I looked it up on Amazon. It had Stevia, cinnamon oil, and natural flavors… It sounded really yummy as a treat at first but now I think I’ll figure it out on my own. Maybe shake a little cinnamon… But the powder doesn’t mix that well. Anyway great article. Thank you

  30. Dr. Jockers: wish you were in the New York area!
    Buy only organic, non GMO products. I am concerned about the most recent Consumer Reports magazine on the high elements of lead and other chemicals in dark chocolate. The containments might be moved into the cacao power I drink as well as the organic Chocolate protein drink I have. Have cut back. Can you update or review and advise?

    1. I would be interested. I. Reply. Re lead and toxins. In dark chocolate and cocoa. Presume we are also reverting g to. High quality products. If not organic.

  31. Thanks Dr. Jockers for such a great article! My question is about using it for a morning energy tonic. I do intermittent fasting and don’t eat my first meal until afternoon. Would drinking this in the morning “break” my fast since it contains carbs and calories?

    1. Yes although stevia and erythritol are 2 entirely different types of sweeteners, with that said, the media is making a claim about erythritol that is not founded in the study. It is a correlation and not causation issue.

      Erythritol has been shown to be synthesized endogenously from glucose via the pentose-phosphate pathway (PPP). Thus endogenous production of erythritol from glucose may contribute to the association between erythritol and obesity observed in this study.

      Other studies have shown that erythritol improved endothelial function (here – https://pubmed.ncbi.nlm.nih.gov/24366423/) and have shown that it reduces a cardiovascular disease promoting periodontal pathogen (here – https://pubmed.ncbi.nlm.nih.gov/31792474/)

      So the takeaway from the study is that the individuals who were obese were endogenously producing erythritol and that they were metabolically damaged and inflamed and that is the reason for the increased risk of blood clotting and heart attacks and not the consumption of the erythritol sweetener.

      With that said, it would be nice to see more studies on erythritol and other sugar alcohols in the future.

  32. Hi Dr. Jockers, I LOVE ACV, however I just found out that Braggs uses A-Peel spray on their apples!!! Ughhhh

  33. Dear Dr Jockers

    I do intermittent fasting every day. Usually 8/16, sometimes longer. First thing in the morning I’ve been drinking a cup of jasmine green tea.
    However, if i drink ACV instead first thing in the morning, will that break the fast?
    Also, ideally I’d like to first drink the ACV, then about 15 minutes later drink the jasmine green tea. Or vice versa.
    Your thots, please?
    Thank you

  34. HI Dr J,
    I am confused. You stated that Bragg’s may be watering down their product and using Apeel but then you linked to an article that suggests they do NOT use Apeel….. As for watering down, you suggest that this is a downside of the Bragg’s product and recommend Lucy’s but if you read the label on Lucy’s, it discloses water as an ingredient also. So can you please clearly state why you prefer Lucy’s over Bragg for your family? Also, are you receiving a direct or indirect financial benefit from promoting Lucy’s over Bragg’s?

  35. I make a drink that I enjoy daily. 2 quarts weak sun black tea, 1 organic lemon, 2 Tbs ACV, stevia to taste. Delicious!

  36. Not everyone is pre-diabetic, diabetic, or diabetes-prone (from heredity). All this ACV (without added honey, which is the traditional cocktail) would not be good for those prone to low blood sugar (non diabetic type). Yes, this is true. Thanks.

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